Heart-Healthy Creamy Mashed Pumpkin
Transform your side dish game with this 'Heart-Healthy Creamy Mashed Pumpkin,' a nutritious and flavorful alternative to traditional mashed potatoes. This recipe combines the natural sweetness of fresh pumpkin with the creaminess of low-fat Greek yogurt for a guilt-free indulgence that's packed with vitamins and fiber. Sautéed garlic and a dash of nutmeg add depth and warmth, while olive oil keeps the dish light and heart-healthy. With just 40 minutes from start to finish, this easy-to-make, low-calorie dish is perfect for weeknight dinners or holiday feasts. Garnished with fresh parsley, it’s a visually stunning and deliciously wholesome addition to your table. Ideal for anyone looking for healthy side dish recipes, this quick and comforting mash is sure to become a favorite!
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Recipe Information
Ingredients
- 2 pounds Fresh pumpkin
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 cup Plain low-fat Greek yogurt
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Ground nutmeg
- 2 tablespoons Fresh parsley, chopped
Instructions
Begin by preparing the pumpkin. Peel the pumpkin, remove the seeds, and cut it into small cubes.
In a large pot, bring water to a boil and add a pinch of salt. Add the pumpkin cubes and cook for about 15-20 minutes, or until fork-tender.
While the pumpkin is cooking, heat the olive oil in a small skillet over medium heat. Add the minced garlic and sauté until it's fragrant and lightly golden, about 1-2 minutes. Be careful not to burn the garlic.
Once the pumpkin is cooked, drain it well and return it to the pot. Let it sit for a few minutes to release more steam and dry out slightly.
Add the sautéed garlic, Greek yogurt, salt, black pepper, and nutmeg to the pumpkin. Use a potato masher or a hand blender to mash the mixture until smooth and creamy.
Adjust the seasoning to taste by adding more salt or pepper if needed.
Transfer the mashed pumpkin to a serving dish and garnish with freshly chopped parsley.
Serve immediately as a heart-healthy side dish, and enjoy!
Nutrition Facts
Calories |
683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 1278 mg | 56% | |
| Total Carbohydrate | 71.8 g | 26% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 34.3 g | ||
| Protein | 34.2 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 504 mg | 39% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 3533 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
